Hello Everyone
Happy Day before Thanksgiving
With Thanksgiving just around the corner, we understand that maintaining your fitness routine amidst the
holiday preparations can be challenging. That's why we're excited to bring you an exclusive Pre-Thanksgiving Day gift – two invigorating HIIT workouts using just dumbbells!
Beginner Dumbbell HIIT:
Perfect for those just starting their fitness journey, this
workout is designed to get your heart pumping and your muscles working. It's a fantastic way to kickstart your fitness goals or stay on track during the Thanksgiving festivities.
**Warm-up:**
1. Jumping jacks - 2 minutes
2. Arm circles - 1
minute
3. Jog in place - 2 minutes
**Workout:**
Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit 3 times.
1. **Dumbbell
Squats:**
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Lower into a squat, keeping your chest up and core engaged.
- Push through your heels to return to the starting position.
2. **Dumbbell Lunges:**
- Hold a dumbbell in each hand, step forward with your right foot, and lower your body until both knees are bent at a 90-degree angle.
- Push off your right foot to return to the starting position, then switch legs.
3. **Push-ups with Dumbbell Rows:**
- Get into a push-up position with a dumbbell in each hand.
- Perform a push-up, then row the right dumbbell to your hip.
- Repeat the push-up and row with the left
dumbbell.
4. **Dumbbell Bent Over Rows:**
- Hinge at your hips, keeping your back flat, and hold a dumbbell in each hand.
- Row the dumbbells to your hips, squeezing your shoulder blades together.
5. **Mountain Climbers:**
- Start in a plank position with a dumbbell in each hand.
- Drive your knees toward your chest in a running motion.
6. **Russian Twists:**
- Sit on the floor, holding a dumbbell with both hands.
- Lean back slightly and twist your torso, touching the dumbbell to the floor on each side.
**Cool down:**
Finish with 5 minutes
of light stretching, focusing on the major muscle groups used in the workout.
Advanced Dumbbell HIIT:
For our seasoned fitness enthusiasts, we've crafted a challenging routine that will push your limits and leave you feeling
accomplished. Elevate your heart rate and engage multiple muscle groups with this advanced workout, ensuring you stay on top of your game.
**Warm-up:**
1. Jump rope - 3 minutes
2. Leg swings - 2 minutes
3. High knees - 2 minutes
**Workout:**
Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit 4 times.
1. **Dumbbell Thrusters:**
- Hold a dumbbell in each hand at shoulder height.
- Lower into a squat, then explosively stand up, pressing the dumbbells overhead.
2. **Renegade Rows:**
- Start in a plank position with a dumbbell in each hand.
- Row the right dumbbell to your hip, then the left dumbbell.
3. **Dumbbell Box Jumps:**
- Hold a dumbbell in each hand, stand in
front of a sturdy box or bench.
- Jump onto the box, landing softly, then step back down.
4. **Burpee with Dumbbell Deadlift:**
- Perform a burpee, then grab a dumbbell and perform a deadlift at the bottom of the movement.
5. **Dumbbell Push Press:**
- Hold a dumbbell in each hand at shoulder height.
- Dip at the knees, then explosively press the dumbbells overhead.
6.
**Lateral Jumps:**
- Place a dumbbell on the floor horizontally.
- Jump laterally over the dumbbell, landing softly on each side.
**Cool down:**
Finish with 7-10 minutes of
dynamic stretching and deep breathing exercises to aid recovery.
Both workouts are versatile, requiring only a pair of dumbbells, making them ideal for home or gym settings. Whether you're a beginner looking for a fresh routine or an advanced fitness enthusiast seeking a challenge, these workouts cater to all levels.
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